Happy Birthday to Coach Dom and Joseph F!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard


Warm-up (No Measure)


1.Jumping Jacks

2.Side Jumps

3.Squat Jumps

4.High Knees

5.Plank Jacks

6.Dolphin Pushups

7.Hand to Elbow

8.Push up Side Plank

9.Fire Hydrant on Left

10.Fire Hydrant on Right

11.Single Leg V-Ups

12. Kick Back Left

13. Kick Back Right


Metcon (Time)

Hero WOD Friday: Trooper Joshua Miller

For Time:

Cash in: 209 SU

6 Rounds:

7 Air Squats

7 Push-Ups

7 Box Jumps

7 Pull ups

7 Thrusters 135/95

7 Bar over Burpees

200 meter run

* Increase by 100 meters every round after round 1.